Comparing Nutrients in 100 calories Taco shells, baked VS Toaster pastries, brown-sugar-cinnamon

Weight per 100 calories

• Taco shells, baked: 21g
• Toaster pastries, brown-sugar-cinnamon: 27g

Taco shells, baked have 1.3 times more energy per 100g than Toaster pastries, brown-sugar-cinnamon. It has very high energy density when compared to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 100 calories - Taco shells, baked or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.58g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	4.66% 1.5g	NA	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.43% 0.32g	10% 7.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.029% 0.021g	0.47% 0.34g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.021g	% 2.17g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 4.4g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.023% 0.21μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	12.2% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.95% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.62% 14.5μg	9.26% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.97% 0.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	2.1% 21mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	2.64% 0.024mg	2.94% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.3% 0.34mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.15% 17.4mg	1.16% 4.86mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	6.27% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7% 49mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	1.43% 48.5mg	0.83% 28.4mg	3400mg per day for Men 19-50 years
Selenium	1.83% 1μg	1.7% 0.95μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	6.5% 98mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 3.9 times more Vitamin B1, 9.6 times more Vitamin B2, 5 times more Vitamin B3, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.5 times more Vitamin E than Taco shells, baked.

Comparing minerals per 100 calories for Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Taco shells, baked have 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 3.8 times more Calcium, 4.4 times more Iron and 1.4 times more Sodium than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Copper, Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Taco shells, baked have 2.1 times more Fat, 2.3 times more Fiber and 1.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 1.5 times more Carbohydrate and 23.4 times more Sugars than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Energy per 100 kcal.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.